Industrial Athletics – CrossFit
We will start today with some review of rope climbs. We will be adding rope climbs into workouts in the near future, so we want to get some review of proper form and scaling today.
Today’s workout is designed to be consistent and fast. The first 3 rounds, when you are fresh, should be completed at a good pace. Don’t rest too long on the pushups and keep up your box jump speed. Then, the second half of the workout drops down in complexity as you hit some situps followed by some high cardio burpees.
Rope Climb (Review )
Metcon (Time)
For Time:
3 Rounds:
20 Pushups
20 Box Jumps (24/20)
3 Rounds:
20 Situps
10 Burpees
Scaling:
Platinum: As written above. Must jump up.
Steel:
For Time:
3 Rounds:
15 Pushups (may use box)
20 Box Jumps (24/20)
3 Rounds:
20 Situps
10 Burpees
Brass:
For Time:
3 Rounds:
15 Pushups (may use box)
20 Box Jumps (20/short box)
3 Rounds:
15 Situps
7 Burpees